Comparing Nutrients in 500 calories Frozen Young Cowpeas VS Boiled Young Pods With Seeds Cowpeas

Weight per 500 calories

• Frozen Young Cowpeas: 360g
• Boiled Young Pods With Seeds Cowpeas: 1471g

Frozen Young Cowpeas have 4.1 times more energy per 100g than Boiled Young Pods With Seeds Cowpeas. It has average energy density when compared to other foods. Boiled and Drained Young Pods With Seeds Cowpeas having low energy density.

Which food has more nutrients per 500 calories - Frozen Young Cowpeas or Boiled Young Pods With Seeds Cowpeas?

Macros Ratio

	Protein	Fat	Carbs
Frozen Young Cowpeas	25%	4%	71%
Boiled Young Pods With Seeds Cowpeas	25%	7%	68%

Macro Nutrients

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.6% 2.5g	4.55% 4.4g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.67g	3.63% 1.16g	32g per day for Men 19-50 years
Omega 3	27.4% 0.44g	47.8% 0.76g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	6.23% 1.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.5% 90g	79% 103g	130g per day for Men 19-50 years
Sugars	NA	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.3% 18g	NA	38g per day for Men 19-50 years
Protein	57.7% 32.3g	68.3% 38.2g	56g per day for Men 19-50 years

Vitamins

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Vitamin A	1.6% 14.4μg	114% 1029μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.4% 0.88mg	110% 1.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	19.6% 0.26mg	102% 1.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.2% 2.9mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	139% 1.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	168% 673μg	96% 382μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16% 14.4mg	278% 250mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frozen Young Cowpeas	Boiled Young Pods With Seeds Cowpeas	Recommended Dietary Allowance
Calcium	9.35% 94mg	81% 809mg	1000mg per day for Men 19-50 years
Copper	82% 0.74mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	106% 8.45mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	144% 603mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	140% 3.22mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	62.7% 439mg	103% 721mg	700mg per day for Men 19-50 years
Potassium	46.7% 1586mg	84.8% 2882mg	3400mg per day for Men 19-50 years
Selenium	23.5% 13μg	18.7% 10.3μg	55μg per day for Men 19-50 years
Sodium	1.44% 21.6mg	2.94% 44mg	1500mg per day for Men 19-50 years
Zinc	51.7% 5.7mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	6.24% 231g	35.6% 1316g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 1.8 times more Vitamin B9 than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 71.5 times more Vitamin A, 1.5 times more Vitamin B1, 5.2 times more Vitamin B2, 4 times more Vitamin B3, 11 times more Vitamin B5, 4.7 times more Vitamin B6 and 17.4 times more Vitamin C than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Frozen Young Cowpeas vs Boiled Young Pods With Seeds Cowpeas:

• Frozen Young Cowpeas , Unprepared have 1.3 times more Selenium and 1.6 times more Zinc than Boiled and Drained Young Pods With Seeds Cowpeas.
• While Boiled and Drained Young Pods With Seeds Cowpeas contain 8.6 times more Calcium, 1.4 times more Copper, 3 times more Magnesium, 1.6 times more Phosphorus, 1.8 times more Potassium and 5.7 times more Water than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled and Drained Young Pods With Seeds Cowpeas contain 1.7 times more Omega 3 and 1.8 times more Omega 6 than Frozen Young Cowpeas , Unprepared.
• Both Frozen Young Cowpeas , Unprepared and Boiled and Drained Young Pods With Seeds Cowpeas have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Frozen Young Cowpeas , Unprepared as well as Boiled and Drained Young Pods With Seeds Cowpeas have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.